Holiday Weight Loss - Thanksgiving and Christmas Don't Have To
Ruin Your New Year
For many people, trying to diet during the holidays is like
trying to find the perfect Christmas gift for Aunt Edna: almost
impossible. No diet pill or weight loss program can overcome the
irresistible draw of fudge, eggnog and candy canes. So what's a
weight watcher to do? Is there any hope for holiday weight loss,
or are we destined to add some more pounds before the inevitable
New Years resolution?
Conventional wisdom is that most people gain from five to ten
pounds of fat during the holidays. Happily, that much at least
appears to be false. However, Americans do tend to gain some
weight during this time of year: "Previous studies suggested
that Americans gain an average of 0.4 to 1.8 pounds each year
during their adult lives" (source: nichd.nih.gov). What's
alarming is that although we're putting on fewer pounds during
the holidays than we had previously thought we're not taking
that extra weight back off.
"Researchers now say they have some good news for us -- and some
bad news. The good news? Most of us gain less weight over the
winter holidays than we think, only one pound on average. The
bad news? We never take it off" (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain.
"Although an average holiday weight gain of less than a pound
may seem unimportant, that weight was not lost over the
remainder of the year, Dr. Yanovski said. When 165 of the study
volunteers were weighed a year after the study began, they had
not lost the extra weight gained during the holidays, and ended
the year a pound and a half heavier (1.4 lb) than they were the
year before" (source: nichd.nih.gov).
Permanent holiday weight gain isn't a pleasant thought for most
of us, especially since the number one New Year resolution is
fast weight loss. As reported by mygoals.com, 80 percent of
Americans made a New Year resolution in 2005. A whopping 26
percent of those resolutions were to improve overall health and
fitness, making this the top category for self-improvement. This
year was no anomaly, either, according to Amy O'Connor, deputy
editor of Prevention magazine: "Fifty-nine million people every
year resolve to lose weight."
So what can we do to maintain some degree of weight control this
season? Is there anything we can do to stick to our weight loss
plan, or perhaps even achieve some quick weight loss, in the
midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged
approach. First, we need to maintain a healthy diet plan despite
all the holiday temptation. Second, it is absolutely critical
that we keep exercising throughout the Yuletide season. So
without further ado, let's take a look at some diet information
that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of
traditional meat and cheese platters, which are much higher in
fat. Reduced fat salad dressing makes a great veggie dip, and
when used in place of the full-fat version will save you at
least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies
with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or
diet soda instead. An 8-ounce eggnog with rum contains 450
calories, about 25 percent of what the average woman should have
in an entire day! The average alcoholic drink contains 150-200
calories per glass. Not only does alcohol pack a lot of empty
calories, but over-consumption lowers inhibitions and
self-control.....not a good combination when you're near the
buffet table!
4) Be sure to eat a healthy, high-protein snack before going to
that holiday party or dinner. The protein will help you feel
full longer and stabilize blood sugars. You'll be less likely to
binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that
congregates near the buffet table to talk. Don't be part of that
group!
6) Out of sight is out of mind. If you have a stockpile of
Christmas candy at home (only for guests, of course!), hide it
in a cupboard. You'll be much less likely to graze on it
throughout the day. Keep a bowl of fresh fruit on the counter
instead.
7) Avoid temptation. If the breakroom at work is full of holiday
treats throughout November and December, consider taking breaks
at your desk. Even better, use that time to take a walk down the
street or simply around the office building.
8) On the day of the party or big family feast, don't starve
yourself prior to the banquet. That will only leave you so
famished that you overindulge. Instead, eat small high-protein
meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook
the stuffing separately. This will prevent the fat from the
turkey from soaking into the dressing, which will dramatically
lower the calories.
10) All turkey is not equal. Choose light meat instead of dark
meat and you'll save a lot of calories. A 3 1/2 ounce serving of
sliced meat from a whole roasted turkey has either 161 calories
(white meat without skin) or 192 calories (dark meat without
skin).
11) Speaking of turkey, don't forget to trim off the skin before
serving it up! You'll save 33 to 40 calories and 4 or 5 grams of
fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the
refrigerator. As it cools, the fat will rise to the top and
solidify, allowing you to skim it off with a spoon and put it
where it belongs: in the trash!
13) Don't rush the meal. It takes about 20 minutes for the
stomach to signal the brain that you're full, so any meal should
last at least that long! Take your time, eat slowly, and enjoy
your family and friends.
14) Wear 'skinny' clothes to that holiday party as a reminder to
watch what you eat. Snug, tight clothes don't leave much room
for bingeing!
15) When confronted with a buffet table, make your first trip
count. Pile up your plate with fresh vegetables, lean meats and
other low calorie options. Eat as much healthy food as you can!
This will dramatically lower the amount of desserts you'll later
take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what
they can eat. It's too tempting to just 'finish off' those
leftovers for them. Moms, you know what we're talking about here!
17) Follow the 'Dessert Split' plan: Go ahead and take something
from the dessert table, but split it with a friend. If you must
taste two desserts, split them with two friends. If you feel the
need to sample three desserts, split them with three friends.
You get the idea. That way you'll get to taste all the new foods
and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can
instead of heavy cream.
19) When baking, three tablespoons will substitute nicely for 1
ounce of unsweetened chocolate.
20) When baking, substitute two egg whites in the place of one
whole egg.
21) When baking, substitute unsweetened applesauce for an equal
amount of oil.
22) For desserts, don't forget to use non-fat frozen yogurt
where you would normally use ice cream.
23) Don't attempt to deprive yourself of your absolute favorite
food. This only sets you up for a disappointing binge. Instead,
allow yourself one small serving of your preferred treat and
really savor it.
Just watching your diet alone won't lead to easy weight loss.
For true fat loss, it is critical that you incorporate regular
exercise into the holiday routine.
Again referring to Dr. Yanovski's holiday weight loss study, we
can confirm the important of exercise. "The finding that study
volunteers reporting more physical activity had less holiday
weight gain suggests that increasing physical activity may be an
effective method for preventing weight gain during this
high-risk time" (source: nichd.nih.gov).
Traditional holiday activities don't even come close to solving
this weight issue. The popular 'after dinner nap' burns only
about 34 calories for every thirty minutes asleep. Watching
television, that great American holiday pastime, burns just 37
calories every thirty minutes. Even sitting down and eating
burns more calories than that (56 calories burned every thirty
minutes). Clearly, our favorite holiday activities don't make
the best weight loss program (source: caloriesperhour.com).
Only regular and consistent exercise, combined with a low fat
diet, will get us the holiday weight loss results we're seeking.
Don't have the time or urging to exercise? Take a look at this
list of the top ten ways to get some holiday exercise without
being a humbug:
-> Holiday Exercise Tips:
1) It's beautiful outside during the holidays! Take a walk
outside, down the street or around the block. Take a walking
tour of Christmas lights in the neighborhood. A 165 lb. woman
walking for 30 minutes will burn approximately 187 calories
(source: caloriesperhour.com).
2) Going shopping this Christmas season? Who isn't? Park as far
away from the entrance as possible so you'll be forced to walk
further. Remember, every little bit adds up!
3) Investigate a new shopping mall. You're going shopping
anyway, so why not get some extra exercise in the process? Find
a mall you've never been to before and make it a point to walk
up and down every single staircase. While you're at it, walk
past every single store too.
4) Failing to plan is planning to fail. Right now, before the
holiday get crazy, make a plan to get into the gym. Thinking
you'll 'get around to it' just doesn't happen when there are
gifts to buy, foods to prepare, and family to visit. Make a
plan, write it down, and stick to it.
5) Don't fall into the 'all or nothing' trap. If you've missed a
few visits to the gym already this week, don't give up until New
Years! Instead, get in there and exercise now - even if it's
just once. Some exercise is always better than none at all.
6) When you're really short on motivation or time, try to get at
least ten minutes of exercise. Chances are, once you get started
you'll finish up with the recommended thirty minutes. Even if
you do quit after ten minutes, that's still a lot better than
zero!
7) Get in a good solid exercise session right before a big meal.
It will increase your will power and your metabolism. 8) Don't
pay the neighbor kid to shovel off the walk for you - do it
yourself! You'll save a few bucks and burn about 225 calories
for every thirty minutes of shoveling (source:
caloriesperhour.com).
9) Clean the house! Hey, you need to get ready for the annual
family visit anyway. Vigorous house cleaning burns about 150
calories every thirty minutes (source: caloriesperhour.com).
10) Find a workout buddy. Pick a good friend or family member
that also wants to lose weight fast, and together make a
commitment to exercise regularly. You might even want to buy
each other a gift certificate for a local gym as a Christmas
gift!
There's no doubt that healthy weight loss during the holidays is
difficult, but it is certainly not impossible. Follow a sensible
weight loss diet, remember to exercise regularly, and this year
you'll be smiling like Santa instead of grimacing like the
Grinch!